A Healthy Green Lentil Recipe for Karnıyarık Stuffed Eggplant

Adapting your favorite dishes to Mediterranean cuisine, one of the healthiest dietary patterns, is not difficult at all. This delicious stuffed eggplant increases vegetable and legume consumption; it is vegan, rich in fiber, protein and vitamins, filling and very low in calories. Both preparation and cooking are very practical.

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Ingredients for Lentil-Stuffed Eggplant, Serves 4:

• 4 small-to-medium eggplants
• 1 cup of lightly boiled green lentils
• 4 tablespoons of olive oil
• 1 medium onion
• 1 medium tomato
• 2 green peppers
• 1 tablespoon of tomato paste
• 1 teaspoon of black pepper
• 1 teaspoon of cumin
• 4 cloves of garlic
• 1 dessertspoon of dried or fresh basil

Slit the eggplants lengthwise without cutting too deeply, and partially cook them in the oven. While they are in the oven, sauté the chopped onion in 2 tablespoons of olive oil. When the onions are lightly cooked, add the chopped peppers, garlic, tomato paste and spices, and sauté. Add the lentils to the well-mixed sauce and sauté for about 3 more minutes. Remove the eggplants from the oven and fill them evenly with the mixture prepared in the pan. Top each with a slice of tomato and, if desired, pepper. Cook until tender either in a pot with 1 glass of water or arranged on a baking tray in the oven at 180 degrees with only the lower heating element on. After cooking, drizzle 2 spoonfuls of fresh olive oil over the stuffed eggplants and serve with yogurt.

Approximate Nutritional Values per 1 Serving:

• Calories ............. 160
• Calories from fat ............. 90
• Saturated fat ............. 0 gr
• Trans fatty acids ............. 0 gr
• Polyunsaturated fat ............. 1,3 gr
• Monounsaturated fat ............. 7,3 gr
• Cholesterol ............. 3 mg
• Sodium ............. 15 mg
• Carbohydrates ............. 14 gr
• Fiber ............. 10 gr
• Sugar ............. 1 gr
• Protein ............. 6 gr
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